Routine

[akhunter02]

Looking for input on a routine Im think of doing while taking my first cycle. Im 6-4 195lbs at 12%bf. Will be doing a Holo run. My normal routine is a upper lower split with one upper & Lower day heavy weights lower reps and the other two are lighter weights higher reps, I have an hour first thing in the morning to get my workout in before heading to work. I only hit each body part once (other than Legs) each day. I want to get more sets per body part in while on cycle so here is what Im considering

SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
OFF	LEGS	PUSH	OFF	PULL	LEGS	OFF
OFF	PUSH	LEGS	OFF	PULL	PUSH	OFF
OFF	LEGS	PULL	OFF	PUSH	LEGS	OFF
OFF	PULL	PUSH	OFF	LEGS	PULL	OFF

My reasoning is Im tall and lean, legs are my weak spot and want to hit them more, it takes my hams a solid 4 days to recover (stop hurting) so I spaced out my legs workouts every four days.

Push 3 sets of 10-12reps
Incline BB bench
Flat DB bench
DB Flys
Military Press
Side Lateral rise
DB Press
Skull Crushers
Tri Extensions

Pull 3sets of 10-12 reps
Bent over rows
Lat pull downs
Dead lift
BB curls
DB curls
BB shrug

legs 3 sets of 12-15 reps
Squat
Stiff Leg Dead lift
standing calf rise
sitting calf rise
legs curls
legs ext

abs and cardio on off days

 

[chrisotpherm]

confusing, but if it works for you then don't change it... I would add hammer curls and/or reverse curls to your curls arsenal... it will help fully develop the bicep. Still not sure how you're mixing the exercises, would focus on one major muscle group a day and destroy it... say legs one day (all leg exercises, starting with heaviest first) then chest another day (all chest, flys, and db press exercises.. maybe add shoulders and military press) Then back (deadlifts, all your cable pull-downs, pullups) and maybe a day for bis/tris/traps. Do what works for you tho, good luck!

^^^This.

 

[The Neck]

I would lean towards a 4 day split;

Bench
Deads
Military Press
Squats

 

[David Lees]

Don't forget to train your core/abs. They need to be strong in order to squat and deadlift big among other things.